Broccoli & Rice Casserole Recipe

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Broccoli & Rice Casserole
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  1. In a small saute pan melt the margarine and saute a small onion until it's soft but not brown.
  2. If not using onion you will still need the butter.
  3. In a large saucepan melt the cheese wiz, then add cream of mushroom soup, sugar, salt, pepper, milk and onion. Bring to a simmer.
  4. Meanwhile, in a medium saucepan cook the rice as directed on package, Drain.
  5. Meanwhile, Separate large broccoli florets into bite size or smaller pieces.
  6. If using stalks, chop them in a food processor.
  7. Add the florets and the rice to the cheese mix and stir until well combined.
  8. Pour into a large pan, (10x14x2 cake pan would do) Put in oven at 350 degrees for 30 min or until golden brown.
  9. Substitutions:* substitute 1 t onion powder for 1 small onion** Substitute 2 T Splenda for 2 T sugar to make this diabetic friendly and doesn't change the taste what-so-ever.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 118.03 Kcal (494 kJ)
Calories from fat 43.13 Kcal
% Daily Value*
Total Fat 4.79g 7%
Cholesterol 0.08mg 0%
Sodium 3.74mg 0%
Potassium 51.25mg 1%
Total Carbs 16.88g 6%
Sugars 0.91g 4%
Dietary Fiber 0.53g 2%
Protein 1.79g 4%
Vitamin C 6.6mg 11%
Vitamin A 0.1mg 2%
Iron 0.9mg 5%
Calcium 11.3mg 1%
Amount Per 100 g
Calories 283.79 Kcal (1188 kJ)
Calories from fat 103.69 Kcal
% Daily Value*
Total Fat 11.52g 7%
Cholesterol 0.2mg 0%
Sodium 8.98mg 0%
Potassium 123.21mg 1%
Total Carbs 40.59g 6%
Sugars 2.2g 4%
Dietary Fiber 1.26g 2%
Protein 4.32g 4%
Vitamin C 15.9mg 11%
Vitamin A 0.1mg 2%
Iron 2.1mg 5%
Calcium 27.2mg 1%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 2.7
  • 3

Good Points

  • saturated fat free,
  • very low sodium,
  • cholesterol free

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